Just because you’re on vacation doesn’t mean a healthy body won’t come in handy. Whether you plan on frolicking on the beach or hitting the slopes, being in shape will not only make you look better, it will help you enjoy the experience more. So if you have a vacation on the horizon that involves either snow covered slopes or sandy shores, consider the following tips for getting in shape.

Cardio

Not enough emphasis can be placed on the need for solid cardio if you plan on running along the beach or carving up a mountain. The beach can be a deceptively challenging location, but run along it for a few minutes and you’ll instantly realize how much more it will demand of your muscles than typical terrain. Of course, ski slopes aren’t going to let you off easy, either.

Cardio is key to enjoying these activities. No matter how much fun you’re having, if you can’t get the oxygen you need, your joy will be short-lived.

One of the best ways to train for this eventuality is to spend some time on a treadmill. Actually, some of the best treadmills out there right now are Sole Treadmills, such as the popular Sole F63, which will make it easy to push yourself while still taking it easy on your joints.

Ski Machines are also a great option, these however are more expensive than treadmills, and the goal is to strengthen the heart.

Plyometrics

Plyometrics are always a great option to work in to your fitness routine. For one thing, you’ll definitely feel the benefits it will bring to your cardio. However, it’s also one of the best ways for training fast twitch muscles. These are the types of muscles you need for repetitive movements like running along the beach or changing direction on a slope.

However, as WebMD points out, one of the best benefits of plyometrics is how much it does for your coordination, balance and even for protecting your joints. So not only will plyometrics get you in better shape for your vacation activities, far more important is that it will help keep you injury-free.

Build Muscle

Muscle will come in handy in more than one way whether you plan on skiing, swimming or just running across the sand. Of course, it will also go a long way in helping you look and feel better, too.

If you already keep a normal fitness routine that’s been working for you, simply add 500 more calories to your diet, making sure most of it comes from clean protein like chicken. You’d be surprised how much those extra resources will do for your muscles.

Additional muscle can also give you:

An increased metabolism

Help with chronic back pain and other versions (especially helpful if you plan on rigorous activities like skiing)

Added bone density

Those who aren’t currently lifting weights as part of their routine should begin doing so now to pack more muscle on their frame.

Keeping in shape for the beach or ski slopes doesn’t have to mean that life away from these locations is spent in boot camp. The above pieces of advice are easy enough to implement, yet will result in a better body and more fun in the sun and on the snow.

How to Train Before Joining a Running Club

There’s no doubt that running is one of the best forms of exercise you can practice. You can get even greater results, too, by joining a running club, where you’ll encounter plenty of free advice and moral support. However, before you do, you’ll want to make sure you train up to that level, in order to get the most from the experience.

Train Up to the Level of the Club

All running clubs vary and there is no one standard in terms of:

Size

Distance they run

Regularity with which they meet

Number of members

So before you begin training, research potential clubs in your area you may want to join.

Once you have one in mind, be sure you can handle the distances they like to cover. If they have a website or social media group, they might even expound on how long it generally takes them to complete that distance.

Just as all clubs vary, all runners within the club will, too. As Running for Fitness points out, most members will be there to get in shape and relieve some stress. Only a few will be there for competitive reasons.

So before you join a club, simply make sure you can handle their normal distance in one attempt without suffering any side effects afterward.

Try Out Their Terrain

You should also be able to research where they typically run. While most may stick to local sidewalks or park paths, others might wander off to more adventurous terrain. Even if you can run the same distance as the club, if you’re not use to the same inclines and terrain they are, you’ll suffer at the beginning.

Unique terrain is a great way to mix up your routine and keep things interesting, while getting in even better shape. So welcome this opportunity.

Run a Lot

This may seem like simple advice, but running clubs may not necessarily be for beginners. On the one hand, it will provide you immediate moral support, which may play a key role in keeping you motivated early on. The added accountability may help you stay on course, too.

On the other hand, if you’re not up to running regularly, you should consider working your way up to that point. Once you’re able to run with the same regularity as the running club you plan on joining, you’ll be able to get the most from it by showing up to each meet.

Keep in mind you don’t have to show up each time ready to come out in first. It’s just easy to get discouraged if you go intermittently, which makes giving up easier.

Join Before You’re Ready

Although it’s helpful to train up your abilities before joining a running club, most members warn hopefuls from letting this idea become an obstacle. If you’re nervous or discouraged, for whatever reason, you’ll constantly look for reasons not to join and run along. So once you meet the above criteria, join up and start running.

You have all the time in the world to join a running club, but the benefits they can bring make it something you should do sooner rather than later. Start by training up to the challenge and then immediately begin.

Countless people start diet plans every single day. For the most part, many even stick with them for a good period of time. However, there’s always something that can throw a wrench into things and, for many people, that hurdle is going on holiday. Is it possible to stay fit while on holiday enjoying oneself? Of course! Just do the following.

Don’t Indulge Until the Holiday Starts

Being that you’re on holiday, it’s ok to have a couple treats you’ve been putting off. After all, you’ve earned them. However, make sure you hold off until the actual holiday. Most of us get to the airport hours before our flight actually takes off. This gives us plenty of time to build up an appetite and satisfy it with all kinds of unhealthy solutions. As Men’s Health points out, it’s not like the airport is known for its selection of wholesome foods.

Although you might not think you could do a lot of damage in just the hour or so you spend waiting for your flight, it’s an unnecessary indulgence, compared to the types you’ll welcome on vacation. Plus, it’s just a bad foot on which to begin your vacation.

Start Early

Even though you’re on holiday, try your best to get up early. Sleeping in is all well and good, but getting up early will give you time to get a quick workout in while everyone else is still asleep and the temptations of the day haven’t begun.

You can still find ways to make this morning workout unique and enjoyable. If you’re vacationing by a beach, take a run on it. Otherwise, go explore a new neighborhood or the downtown area. The best treadmills in the world can’t compare to that type of experience.

Walk Around

Depending on your vacation destination, you probably have a lot of sights you want to take in. You can see these amazing locations and burn calories if you work through your list on foot, as much as possible. Just make sure you:

Pack a comfortable pair of walking shoes and some reliable socks

Know where you’re headed

Bring plenty of water, depending on the climate

Then simply plan your route beforehand. Aside from working off some calories, this tip may also reward you with parts of the area you would’ve never seen before.

Make Fitness a Part of It

Some of us have a hard time going on vacation once we’ve been in workout mode for a while. This can often put an end to our planning efforts before they even begin. One way to get your conscience on board is by finding a fitness event you can plan your trip around or otherwise incorporate into your vacation.

Is there a 5k going on at the time? Some tourist locations have challenging hiking trails in the area that provide you with breathtaking views along the way as well.

Just because you’re taking a vacation doesn’t mean you have to take a break from your fitness routine. While it’s important you enjoy yourself, consider the above options for keeping yourself on track for your healthy goals as well.

Some people look for easy shortcuts to getting a better body. Others, however, want to dedicate their life to the pursuit. If the latter sounds like you, here’s how you can devote all your time to working out.

Cardio

Even if your fitness goal is to pack on as much solid muscle as possible, cardio is not necessarily your enemy. It will still help to burn fat and keep you coordinated. WebMD also points out that it reduces your chances of heart disease, which is one of the biggest killers out there. Cardio does this by improving:

Yet, cardio is one of the easiest components to implement in your workout regimen. Simply buy a comfortable pair of shoes and go running. Better still, Sole Fitness Treadmills offers a number of options that allow you to safely get your cardio at home. Check Sole Treadmill reviews and you’ll see that Sole is one of the top manufacturers in particular the Sole F63.

Enlist a Friend

Nothing will help you achieve a lifestyle that revolves around working out like having a friend along for the ride. Moral support will help you get out of bed in the morning for that jog or hit the gym after work when you feel beat. Friends are also great for holding you accountable, which is the other side of the coin.

Having a friend to work out with also means you’ll always have a spotter and someone to watch your form. This is key to avoiding injuries.

Eight Hours, Uninterrupted Sleep

Despite the fact that everyone cites eight hours as the magical amount you need for sleeping, the truth is your real requirements are actually unique. However, give yourself eight hours anyway, just in case you need it. When you start working out more and more, it’s not unrealistic to think your body will need more rest, anyway.

To ensure you get the sleep you need, be sure you sleep in a room that is pitch black. So replace your drapes if it means getting fabric thick enough to block out any outside light. Also, no falling asleep to your favorite televisions shows. Remove the thing altogether.

Without enough sleep, you simply won’t be able to work out. The times you do, your results will be lackluster at best and put you at risk for injury, which will really impede your performance.

Walk Everywhere

Get used to walking more and more. Whenever you’re within a few miles of your destination, walk there instead of driving. People don’t often think of walking as important for getting in shape, but it can make all the difference. It’s a great way to get more sun, add some muscle and boost your metabolism.

Split Up Your Meals

If you want to dedicate all your time to working out, that will require you to clean up your diet. It will also mean changing the way you eat altogether. Break up your three normal meals into five or six smaller, healthier ones. This will keep your metabolism burning throughout the day and keep you from getting hungry.

Dedicating time to working out isn’t easy, but it’s far from impossible. Make the above advice a part of your life and you’ll be on the right path.

While everyone wants to get in better shape, most people usually focus on their actual workout routine. Unfortunately, countless hours in the gym will only do so much if you stick with a diet that leaves much to be desired. Fortunately, if you just begin cooking for yourself, the quality of your diet will change almost overnight.

Reduced Levels of Salt and Trans Fat

Sodium is actually a necessary component of our diets, but too much of it is easy to come by when you leave your food preparation to others. You always want to avoid trans fat, but that’s another component that finds itself into far too many dishes at restaurants or products found at the grocery store.

While these ingredients are added in to make your food taste better, you’ll quickly find out they aren’t necessary when you’re cooking your own meals. You’ll be eating fresh foods that aren’t being stored or frozen for long periods of time and just don’t need them.

Balanced Meals

Another great benefit that comes from preparing your own meals is how easily you can make them balanced. When you eat out at restaurants, you’re rarely getting the ideal amount of protein, carbs and fat. The same even goes for the frozen food options you can purchase at grocery stores that bill themselves as being healthy choices.

However, when you actually prepare your own meals, you can make sure you’re getting the right amounts ideal for your body. Of course, you can also make sure they’re coming from the right sources, too.

Make Better Choices

As Oprah points out, something important happens when you begin making intentional, conscious decisions about what you want to eat, as opposed to simply making a flash decision at the counter or by throwing something in your cart.

You’re actually confronted by what you plan on eating and can’t simply pass off the blame on someone else. This involved process leads not just to less calories, but better choices where things like fiber, healthy fats and important nutrients are concerned.

Leaner Proteins

Protein is essential for many reasons, not the least of which that it helps us build muscle. However, when we outsource our food preparation, we tend to receive our protein from less than ideal sources. When you start cooking for yourself, though, you can add in lean protein choices like:

Chicken

Fish

Turkey

Round or Loin Beef

Notice none of those choices are deep-fried or otherwise soaked in chemicals to add flavor. You can still dress these options up; just choose healthier oils and spices.

Options throughout the Day

Once you give up your dependency on fast food and packaged meals, you’ll also get better at preparing yourself snacks that consist of fruits, nuts, yogurt, etc. This can go a long way to keeping your cravings at bay during the day while still fueling your body.

Preparing your own meals typically only takes an extra 10 minutes here and there, but the results you will receive in return can last you a lifetime. Instead of going for “quick and easy”, choose “intentional and informed.” You can still get “delicious” as a result and all the other benefits listed above.